20th April 2017
8 min amrap
30 sec hanging partner stretch 10 ring rows + scapula retraction at btm posisition 10 jumping pull ups 10 jumping ring dips 5 strict pull ups or negatives
*you go 1 go with partner
For time: 25 pull ups 10 muscle ups/ 10 c2b + 10 box dips 1.5 mile run *2400m* 10 muscle ups/ 10 c2b + 10 box dips 25 pull ups
*30 min cap
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Thursday 20th April - WOD & Barbell
19th April 2017
Saturday 22nd April - WOD
21st April 2017